Luisa is Back! Metcon “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Weightlifting Three sets of: Barbell Hip Thrusts x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead more

Which do you like more, Kettlebell Swings or Toes-to-Bar?? Metcon Every minute, on the minute, for 20 minutes (4 sets) of: Station 1 – 15/10 Calories of Rowing Station 2 – 20 Air Squats + 10 Pull-Ups Station 3 – 20 Kettlebell Swings (24/16 kg) Station 4 – 15 Push-Ups Station 5 – 45 second Hollow Hold When the running clock reaches 20:00… Two rounds for time of: 15/10 Calories of Rowing 20 Air Squats 10 Pull-Ups 20 Kettlebell Swings (24/16 kg) 15 Push-Ups 10 Toes to Bar Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead more

Split Squats & Romanian Deadlifts! Weightlifting Three sets of: Front-Racked Barbell Split Squats x 4-5 reps each @ 4211 Rest 60 seconds Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011 Rest 60 seconds Metcon “Nitrous” For time: 1000 Meter Row 50 Thrusters (95/65 lbs) Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead more

Cleans! Weightlifting Every 2 minutes, for 20 minutes (10 sets) of: Clean  *Sets 1-2 – 2 reps @ 65-70% *Sets 3-4 – 1 rep @ 75-80% *Sets 5-6 – 1 rep @ 84-88% *Sets 7-8 – 1 rep @ 92-96% *Sets 9-10 – 1 rep @ 96+% Metcon Every 5 minutes, for 15 minutes (3 sets) for times: 500 Meter Run 15 Ground to Overhead (135/95 lbs) Note times for each of the three sets. Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead more

Running! Metcon For time: 800 Meter Run immediately followed by… Five rounds of: 4 Strict Supinated-Grip Pull-Ups 8 Ring Dips or Stationary Dips 12 Burpees immediately followed by… 800 Meter Run immediately followed by… Five rounds of: 4 Strict Supinated-Grip Pull-Ups 8 Ring Dips or Stationary Dips 12 Burpees immediately followed by… 800 Meter Run Zoom Link for On Demand Class: 8AM Class (Mon-Fri):  https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE*  Posted after our live feeds everyday on our IGTV for lifetime access.  M-F 8am LIVERead more